Knee circles for healthier knees

Dr Notley, Winnipeg Chiropractor and athletic therapist, demonstrates open chain knee circles to emphasis the rotational mobility of the knee.

The knee has the ability to rotate. A lack of range of motion in rotation can alter the movements around the ankle and hip. This may be a cause of pain in the knee, ankles, hips and even the lower back.  Those who have pain with squatting may be having a problem with rotation around the knee

Open Chain Knee Circles

The reason these are called open chain is that the chain of joints (toes, foot, ankles, knees, hips, are not in contact with the ground.  You can see in this other knee circles/cars exercise that my feet stay on the ground. This is a closed chain exercise.

To perform this exercise begin by holding your thigh so your movement is coming from your knee rather than from your hip. Turn your foot to the out side and pull the heel up as close to your buttocks as you can.  Make sure you are keeping your foot point out the entire time

Once you have reached as far up as you can turn the foot inwards and straighten your leg out.  As you near complete straightening of the knee your foot will naturally end up loosing the inward rotation of the foot so don’t worry about that.

You can also perform this exercise in the opposite direction by first turning the foot in and then pulling up towards your buttocks.  

Don’t rush through these movements. Take your time.  Going too fast allows your body to skip through problem areas.

If you experience pain while performing this exercise consider making an appointment to be examined by a professional.

Dr Notley’s practice is an evidence informed, multi-modal treatment method which combines spinal manipulation/mobilization, exercises, acupuncture and other modes of care, along with patient education.

Dr Notley is available, by appointment, through the following link http://bit.ly/Drnotley-Contact

Toe Cars (Controlled Articular Rotations) / Toe Yoga

Dr Notley, Winnipeg Chiropractor and Athletic therapist demonstrates a mobility drill for the toes, called Toe CARs or Toe Yoga.

The toes are often neglected when it come to mobility. The joints in this area deserve to move just like the rest of the joints in our body. Rigid shoes limit how much the toes should move. The toes can bend up and down but can also spread apart. Using toe spreaders/spaces are a helpful addition to this exercise Repeat this movement side to side a number of times a day.

** There should be no pain with this movement. If you do experience pain seek out care from a profesional. Dr Notley is available, by appointment, through the following linkhttp://Drnotley.com/Contact**

Dr Notley’s practice is an evidence informed, multi-modal treatment method which combines spinal manipulation/mobilization, exercises, acupuncture and other modes of care, along with patient education.